Comparing Nutrients in 1 kilogram Boiled Bamboo Shoots VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Bamboo Shoots	39%	13%	48%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	4.14% 120kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	NA	27% 19.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	52.6% 20g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	128% 510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	367% 330mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Bamboo Shoots	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	12% 120mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	37.4% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	26% 959g	25.4% 940g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Bamboo Shoots VS Boiled Balsam-pear , Pods per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Bamboo Shoots versus 1 kg of Boiled Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Bamboo Shoots vs Boiled Balsam-pear , Pods:

• 1 kilogram of Boiled Bamboo Shoots has 2.4 times more Vitamin B6 than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 2.6 times more Vitamin B1, 2.9 times more Vitamin B5, 25.5 times more Vitamin B9 and more Vitamin C than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Bamboo Shoots have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Bamboo Shoots vs Boiled Balsam-pear , Pods:

• 1 kilogram of Boiled Bamboo Shoots has 2.5 times more Copper, 1.3 times more Manganese and 1.7 times more Potassium than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 1.6 times more Iron, 5.3 times more Magnesium, 1.8 times more Phosphorus and 1.6 times more Zinc than Boiled and Drained Bamboo Shoots.
• Both Boiled Bamboo Shoots and Boiled Balsam-pear , Pods contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Bamboo Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Bamboo Shoots has 1.8 times more Protein than Boiled Balsam-pear , Pods.
• While 1 kg of Boiled and Drained Balsam-pear , Pods contains 2.3 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Bamboo Shoots.
• 1 kilogram of Boiled Bamboo Shoots provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Bamboo Shoots as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.